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    Nutrition Tips For Seniors

    December 2, 2019

    At every stage of life, nutrition is vitally important. We all require healthy foods to help our bodies thrive, regardless of age, but seniors and elderly men and women have specialized nutritional needs.

    There are several factors affecting nutrition and healthy dietary choices for seniors. One area that greatly affects the health needs of the elderly is basic body composition.

    Hormonal activity, for example, decreases as a person ages. This results in weight gain and the loss of muscle and bone. Other health considerations for people in their senior years are outlined in the following points:


    As we age, the amount of water found in our bodies naturally decreases. Certain personal habits can also affect these fluid levels. Many seniors don’t drink enough water simply because they don’t feel thirsty. Others find it inconvenient or even difficult to pour a glass of water. These difficulties can cause elderly people to become dehydrated very easily. It is recommended that seniors drink at least one ounce of water for every 2.2 pounds of body weight.


    We need protein for good health at every stage of life. Protein prevents wasted muscle and supports a healthy immune system. While most seniors need less energy, they should still eat protein rich foods every day. Fish, eggs, poultry and lean meats are all good sources of protein.

    Carbs and fiber

    You are probably already aware that seniors require extra fiber. A fiber rich diet combined with plenty of water is valuable in preventing constipation. Further, the carbohydrates found in pasta, cereals, bread and other grain products are an essential ingredient to provide the energy needed by active seniors.

    Dietary Fats

    The body’s natural metabolism slows down as age increases, so nutrition for seniors means less fat in their diets. It’s important to note that fat should be limited, but not eliminated altogether. You can trim the amount of daily fat intake by choosing fish, lean meats, low-fat dairy products, and fat-free or fat-reduced preparation methods.

    Stay Strong with Calcium

    Calcium is a vital element of nutrition for seniors, and many people simply don’t get enough of it. The daily calcium requirement for seniors is about 1,500 mg per day, a figure that can easily fall short. Older people with digestive problems often struggle with drinking milk, but there are many alternative calcium sources. Try to incorporate non-fat powdered milk into your recipes. Other foods such as low-fat cheese, yogurt and even broccoli are delicious, calcium-rich options.


    Seniors should eat a diet rich in natural sources of iron, including choices like lean red meats and breakfast cereals. Too many older women and men live with iron deficiencies.

    Think Zinc

    Zinc is one of the often-ignored contributors to good nutrition for seniors, and because zinc isn’t readily absorbed by the body, many adults don’t get enough. Seniors should eat healthy portions of poultry, meat and fish to help meet their daily zinc requirements.

    Vitamin B12 and Atrophic Gastritis

    Men and women in their senior years often suffer with a condition known as atrophic gastritis, a deficiency of B12. The vitamin B12 is only absorbed into the system when an intrinsic factor is present in the stomach. A person with atrophic gastritis, however, will suffer from an inflammation of the stomach that causes bacterial overgrowth, impeding the intrinsic factor. Supplements are available from the doctor to help patients suffering from vitamin B12 deficiency.

    Food News

    Garlic Nature’s Healing Aid?

    December 2, 2019

    Garlic is better known as a condiment and spice used in cooking. It is very pungent both in smell and taste. For thousands of years garlic also has been used as an alternative medicine for the treatment of various health conditions. Garlic was widely used in past great civilizations such as Egypt, China and India.

    Since the 1940′s garlic has been the subject of research in regards to its anti-cancer properties. Recent studies by the National Cancer Institute confirm that garlic inhibits the formation of tumor cells. It can be used for the prevention of some cancer such as colon and stomach cancers.

    Garlic can help to balance blood pressure and blood sugar when used on a long term basis. It is also helpful in maintaining healthy circulation and resisting infections. Very often garlic is used in the treatment of urinary infections, respiratory infections, acne, sinusitis, ulcers, bronchitis and asthma.

    The ability of garlic to inhibit bacteria made it a good antibiotic. It is reported to work better than penicillin. Garlic is an effective treatment for strep, enteritis, staph bacteria, cholera and dysentery.

    There are many claims that garlic has the ability to reduce heart problems. Garlic thins the blood very much like aspirin. It reduces blood clots and is taken by many to prevent vascular changes that result in cardiovascular disease.

    The ability of garlic to inhibit the absorption of cholesterol makes it excellent for lowering cholesterol level. Most cholesterol lowering drugs have some side effects. However, garlic is well tolerated and does not cause any allergic reactions.

    Some studies have shown that garlic kills hookworms and other parasites lodging in the intestinal tract. Many cultures have used garlic for thousands of years to get rid of worms and harmful organisms living inside our bodies.

    If you are taking the HIV drug Saquinavir, do not take garlic a it can affect the effectiveness of the medication. Should you be undergoing surgery do not take garlic for at least a week before that day. Because garlic reduces blood clots, in excessive bleeding may result during operation. Use garlic with caution if you are on any blood-thinning drugs like Ticlopidine or Coumadin.

    You can take garlic raw or cooked. There are also garlic capsules and tablets available in all health food stores. However, researchers have shown that raw garlic produces the best therapeutic effect if used on a regular basis. Garlic has been proven to be a remarkable alternative medicine in its past history and is still as effective today.